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May 2021 Planking and Isometric Exercise Challenge

jeffrey_adjeffrey_ad Member, Premium Posts: 664 Member Member, Premium Posts: 664 Member
If you are new to posting on this thread, or if you are new to planking and isometric exercises, we welcome you! If you are returning from a previous thread, we welcome you, too.

There are no set challenges - this is a mixed-ability / mixed-experience / everyone welcome group.

Just pick the target that you would like to achieve this month and post updates throughout the month as you work toward your target.

If you are new to planking it is a good idea to start with as little as 10 or 15 seconds and build up over time.


Here's an example 30 Day Plank Workout (for beginners, intermediate, and advanced) that builds to 5 minutes of Planks:
lcuynnodi490.png

Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10828906/april-2021-planking-and-isometric-exercise-challenge

Happy planking!
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Replies

  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,347 Member Member, Premium Posts: 2,347 Member
    I'm in! I am going to try to increase my hold times to 30 seconds for each exercise, so my goal will be 120 minutes of total hold time.
  • sweetdaisy13sweetdaisy13 Member Posts: 106 Member Member Posts: 106 Member
    I'm in too! I don't have a goal in terms of how many minutes I'll do for the month, but as last month was mostly holding planks and isometric exercises for 30 seconds, I'm going to try and aim for 45 seconds per hold, with 2-3 reps for each exercise.
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    I'll keep to the same number 100(120) as still not quite recovered.

    May 1: 2(5);
  • sweetdaisy13sweetdaisy13 Member Posts: 106 Member Member Posts: 106 Member
    First plank/isometric workout of the month. I've increased the hold to 45 seconds and I'm hoping it feels easier as I get used to it. Still finding forearm planks a lot harder than both straight arm and reverse planks. Not sure why, but I find these difficult and my body starts shaking after 30 seconds.

    Today:
    Straight arm plank: 3 x 45 secs
    Forearm plank: 3 x 45 secs
    Reverse plank: 3 x 45 secs
    Wall sit: 2 x 45 secs
    Sumo squat: 2 x 45 secs
    Calf raise: 2 x 45 secs
    Glute bridge: 2 x 45 secs
    Hollow body tuck hold: 2 x 45 secs
    Active beast: 2 x 45 secs
    Press-ups: 10 reps

    May Total:
    Planks: 6 mins 45 secs
    Isometrics: 9 mins
    Press-ups: 10 reps
  • lesdarts180lesdarts180 Member Posts: 742 Member Member Posts: 742 Member
    @jeffrey_ad, thanks for keeping this going, I’m back in again

    Goal 60 minutes.

    01/05 4 mins mixed planks
    02/05 4 mins mixed planks

    Total 8 minutes
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    I'll keep to the same number 100(120) as still not quite recovered.

    May 1: 2(5); May 2: 2(2)
  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,347 Member Member, Premium Posts: 2,347 Member
    May 3

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)


    May Totals

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 2:00:00)
  • jeffrey_adjeffrey_ad Member, Premium Posts: 664 Member Member, Premium Posts: 664 Member
    I'll do 60 again.
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    I'll keep to the same number 100(120) as still not quite recovered.

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,347 Member Member, Premium Posts: 2,347 Member
    May 4

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)


    May Totals

    Superman - 1:00
    Forearm Plank - 1:00
    Side Leg Raise (left/right) - 1:00 / 1:00
    Side Plank (left/right) - 1:00 / 1:00
    Hollow Hold - 1:00
    Reverse Plank - 1:00
    Front Kick Hold (left/right) - 1:00 / 1:00
    Side Kick Hold (left/right) - 1:00 / 1:00
    Back Kick Hold (left/right) - 1:00 / 1:00
    Squat Hold - 1:00
    Calf Raise - 1:00

    16:00 Total Hold Time (Goal 2:00:00)
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    My May goal is 100(120), still not quite recovered, but feeling better.

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5);

    Total: 11(16)
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7);

    Total: 16(23)
  • dewitdewit Member Posts: 1,218 Member Member Posts: 1,218 Member
    Thanks for this, @jeffrey_ad 🌻

    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    Planks vitae 😀 (in minutes):

    April 2021: 100 min of planks + 65 legs isometrics + 17 pushups in a row + 5:30 wall sit

    March 2021: 125 planks + 15 push-ups

    February 2021: 105 planks. Month's PRs: 5:30 wall sit + 10-8-8-6 pushups in a workout

    January 2021: 120 planks + 115 legs isometrics

    December 2020: 115 planks and 100 legs

    November 2020: 117 planks and 111 legs isometrics. PB: 10 pushups, 6 min wall sit

    Octomber 2020: 66, total 151 of isometrics

    September: rest. Did some, during other workouts, but not explicitely/no counting.

    August 2020: 125
    July 2020: 110
    June 2020: 125
    May 2020: 125
    Apr 2020: 117
    Mar 2020: 119
    Feb 2020: 115
    Jan 2020: 112
    Dec 2019: 125
    Nov 2019: 73
    Oct 2019: 63 (first planks ever!!!)
    edited May 6
  • dewitdewit Member Posts: 1,218 Member Member Posts: 1,218 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)

    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics

    Total: 17:00 planks, 5:00 legs&glutes
    PRs: 19 pushups on 5/4.
    edited May 6
  • lazycat2018lazycat2018 Member Posts: 472 Member Member Posts: 472 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)

    Total: 22(28)
  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,347 Member Member, Premium Posts: 2,347 Member
    May 6

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)

    May Totals

    Superman - 1:30
    Forearm Plank - 1:30
    Side Leg Raise (left/right) - 1:30 / 1:30
    Side Plank (left/right) - 1:30 / 1:30
    Hollow Hold - 1:30
    Reverse Plank - 1:30
    Front Kick Hold (left/right) - 1:30 / 1:30
    Side Kick Hold (left/right) - 1:30 / 1:30
    Back Kick Hold (left/right) - 1:30 / 1:30
    Squat Hold - 1:30
    Calf Raise - 1:30

    24:00 Total Hold Time (Goal 2:00:00)
  • sweetdaisy13sweetdaisy13 Member Posts: 106 Member Member Posts: 106 Member
    Only did a couple of exercises today as feeling tired. Hoping to do a good workout tomorrow.

    Today:
    Straight arm plank: 2 x 45 secs
    Reverse plank: 2 x 45 secs
    Wall sit: 2 x 45 secs
    Sumo squat: 2 x 45 secs

    May Total:
    Planks: 9 mins 45 secs
    Isometrics: 12 mins
    Press-ups: 10 reps
    edited May 6
  • lesdarts180lesdarts180 Member Posts: 742 Member Member Posts: 742 Member
    Goal 80 minutes.

    01/05 4 mins mixed planks
    02/05 4 mins mixed planks
    03/05 rest day
    04/05 rest day
    05/05 rest day
    06/05 6 mins mixed planks

    Total 14
    Remaining 66 minutes

    I've increased my goal a bit, hoping for a better month.
  • dewitdewit Member Posts: 1,218 Member Member Posts: 1,218 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics

    5/6: 6:00 planks + 6:00 wall sit + 17 pushups

    Adding another goal - do this, unmodified:


    Total: 23:00 planks, 11:00 legs&glutes
    PRs:
    * 19 pushups on 5/4
    * 6 min wallsit on 5/6

  • sweetdaisy13sweetdaisy13 Member Posts: 106 Member Member Posts: 106 Member
    @dewit that 7 minute plank workout looks very tough! It's impressive though.
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